This copy is for your personal non-commercial use only. To order presentation-ready copies of Toronto Star content for distribution to colleagues, clients or customers, or inquire about permissions/licensing, please go to: www.TorontoStarReprints.com

Deli meats are a significant source of protein, says Nick Bellissimo, assistant professor Ryerson University’s School of Nutrition. And, layering a sliced, cured meat on vegetables and cheese is an easy, versatile and quick and convenient way to get it.

Deli meats are high in iron, which gives us energy, helps our bodies synthesize hormones and neurotransmitters, such as dopamine, epinephrine and serotonin, and aids in white blood cell production for a healthy immune system, Bellissimo says.

Deli meats are a source of phosphorus, which promotes healthy teeth and bones, Vitamin B6, which plays a role in metabolism and zinc, which contributes to good vision and eye health and aids in the function of more than 300 different enzymes.

Article Continued Below

Cons: Salt and sodium nitrate

Deli meats are 400 times higher in sodium, which is used as a preservative and for taste, than in non-cured meats, according to Dariush Mozaffarian, associate professor of medicine and epidemiology at The Harvard School of Public Health. Fifty grams — less than the typical amount in a deli sandwich — contains 620 milligrams of sodium, he says, almost half the 1,500 milligram recommended daily allowance.

In the short term, a high sodium diet raises blood pressure. In the long term is contributes to heart and blood vessel stiffness and kidney damage and increases our risk of heart disease and stroke, Dariush says.

High sodium diets are linked to stomach cancer, he says, which is the third leading cause of cancer deaths in the world.

Smoked and cured, deli meats are loaded with sodium nitrate, a preservative and smoking agent that is linked to colon and pancreatic cancers, studies show.

Labels on processed deli meat products may be misleading. A product may be labelled “natural” or “nitrate free” when it contains “cultured celery extract,” a form of sodium nitrate. “People think its natural, but it’s not,” says registered dietitian Shauna Lindzon. “It’s misleading.” The Canadian Food Inspection Agency is currently researching this labelling issue.

Not all deli meats are created equal. Processed varieties may contain additives, dyes and chemicals and may be composed of meat scraps, rather than higher quality cuts.

The bottom line: Be wary

Deli meats should be eaten occasionally, at most.

Mozaffarian believes that when it comes to deli meats, “there are no pros and all cons.” Bellissimo says that a healthy person, who has no underlying conditions, can indulge in deli meats up to a couple of times a week.

If you’re building a sandwich with deli meats, remember that sodium and preservatives lurk not only in the meat itself, but in the ketchup, mustard, cheese, pickles and dressings that go along with it, Lindzon says.

She advises to cook fresh chicken, meat and fish at home and use that in your sandwich. If you’re going to buy meat in a package or from a deli counter, she cautions, read labels and ask for information, because there can be hidden sources of nitrates.

Correction: This article was edited from a previous version that mistakenly said stomach cancer is the third leading cause of death.

Delivered dailyThe Morning Headlines Newsletter

The Toronto Star and thestar.com, each property of Toronto Star Newspapers Limited, One Yonge Street, 4th Floor, Toronto, ON, M5E 1E6. You can unsubscribe at any time. Please contact us or see our privacy policy for more information.

More from the Toronto Star & Partners

LOADING

Copyright owned or licensed by Toronto Star Newspapers Limited. All rights reserved. Republication or distribution of this content is expressly prohibited without the prior written consent of Toronto Star Newspapers Limited and/or its licensors. To order copies of Toronto Star articles, please go to: www.TorontoStarReprints.com